Local running group Meols Milers will launch a ‘Couch to 5K’ course in January 2024.
The concept is designed to help individuals of all fitness levels to embark on a journey from a sedentary lifestyle to completing a 5K run.
It’s perfect for individuals who are new to running or those looking to reintroduce physical activity into their lives, perhaps after injury or illness.
After a few years’ experience of running a Couch to 5K course, Ann Currie, founder of Meols Milers, noticed that people tended to drop out at around week five when the running was increased from eight minutes to a 20-minute session of running.
Ann said: ”It’s a big leap for most people to make and it relies on a lot of consistency of running to that point. It’s not always possible as life is busy for people, so we have tweaked the Couch to 5K course to try to smooth out the big jump in time spent running.
“Our course runs for 12 weeks, and the final week will be running a full 5K. We think it offers a gradual and achievable progression, allowing participants to build stamina, strength, and confidence over the course of the 12 weeks.”
Key features of the Meols Milers Couch to 5K course include:
- Structured Training Plan: The course provides a step-by-step training plan that gradually increases running time and intensity over 12 weeks, ensuring a safe and effective transition to a 5K.
- Expert Guidance: Participants will have access to experienced run leaders who have qualified with England Athletics, all overseen by Ann, who is a qualified England Athletics coach. They will provide guidance, tips, and motivation throughout the course.
- Community Support: One of the factors that makes success in completing the Couch to 5k more likely is the supportive community of fellow participants, sharing successes, challenges, and tips. Runners are encouraged to meet up to complete some of the runs together and a WhatsApp group provides support, motivation, and accountability.
- Celebratory 5K Event: The course finishes with a 5K run, providing participants with a tangible goal to work toward and a sense of accomplishment upon completion. There is also a medal for all participants!
Ann added: “There is nothing more satisfying to see people complete the 5K course. They start by saying they can’t run for 30 seconds and, by the end, with commitment and consistent running, they surprise themselves by running a 5K! Previous couch to 5K graduates have gone onto run 10Ks, half marathons, all the way up to the marathon.”
The Couch to 5K course will start on Tuesday 9th January at 7pm. The meeting point will be on Meols Prom. The cost for the 12-week course will be £30.
To learn more about the Couch to 5K course or to register, contact Ann on 07718 177649. Visit the Meols Milers Facebook page to find out more about the group and get updates about the course.
